SAMPLE TRAINING SPLITS
2 X /WEEK
- UPPER - REST - REST - LOWER - REST - REST - REST
- ANTERIOR (FRONT) - REST - REST - REST - POSTERIOR (BACK) - REST - REST
- SQUAT/BENCH/DEADLIFT/MILITARY PRESS - REST - REST - REST - ISOLATION/ANCILLARY LIFTS - REST - REST
3 X /WEEK
- PUSH TORSO - REST - LEGS - REST - REST - PULL TORSO - REST
- UPPER - REST - LOWER - REST - REST - CORE/ISOLATION/ANCILLARY - REST
- ANTERIOR - REST - REST - POSTERIOR - REST - REST - CORE/ISOLATION/ANCILLARY
- QUAD/HAM/CHEST/BACK - REST - GLUTE/DELTS/ARMS/CALVES - REST - GLUTE/CHEST/BACK/CORE
4 X /WEEK
- PUSH TORSO - REST - POSTERIOR LEGS - REST - PULL TORSO - REST - ANTERIOR LEGS
- SQUAT/BENCH/DEADLIFT/MILITARY PRESS - REST - ISOLATION/ANCILLARY LIFTS - REST - SQUAT/BENCH/DEADLIFT/MILITARY PRESS - REST - ISOLATION/ANCILLARY LIFTS
- CHEST/BACK - REST - LEGS - BI/TRI/DELT - REST - LEGS - REST
- CHEST/TRI/DELT - REST - LEGS - BACK/BI/DELT - REST - LEGS - REST
5 X /WEEK
- LEGS - CHEST/TRI - REST - LEGS - BACK/BI - REST - SHOULDERS/CORE
- PUSH TORSO - REST - LEGS - PULL TORSO - REST - LEGS - ISOLATION/ANCILLARY LIFTS
- SQUAT/BENCH/DEADLIFT/MILITARY PRESS - REST - ISOLATION/ANCILLARY LIFTS - DELTS/CORE/CALVES - SQUAT/BENCH/DEADLIFT/MILITARY PRESS - REST - ISOLATION/ANCILLARY LIFTS
- GLUTES - CHEST/TRI/DELT - REST - QUAD/GLUTE - BACK/BI/DELT - HAM/GLUTE - REST
6 X /WEEK
- CHEST/TRI/QUADS/GLUTE - REST - REST - BACK/BI/HAMS - SHOULDERS/CALVES/CORE - REST - ACTIVE REST
- LEGS - CHEST/BACK - REST -ISOLATION/ANCILLARY LIFTS - REST - LEGS - BI/TRI - SHOULDERS
- PUSH/PULL TORSO - PUSH/PULL ARMS/DELTS - LEGS/HINGE - REST - PUSH/PULL TORSO - PUSH/PULL ARMS/DELTS - LEGS/HINGE